THE SCENE: Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC, imperial walkers, imp squat walkers, merkins, monkey humpers , all 15-20 IC
THA-THANG:
Partner Up for Lazy Doras (no running)
Lazy Doras
100 merkins -One partner does 10 reps while the other planks, then switch
200 LBC-P1 20 LBC while P2 holds legs 6 inches off the ground
300 squats-P1 25 squats while P2 holds Al Gore
super 11s
1 cmu curl, 1 cmu triceps extension over head , 2 cmu curl , 2 tri extension overhead , keep going till you get to 11 reps of each
11s, 1 big boy sit up , beat crawl 15 yards, 10 body builders , lunge back , 2 big boys, best crawl 9 body builders, etc…. until done
MARY:
Hello dolly x10 ic
slutter kicks x 10 ic
lbc x 10 ic
alterbatikg superman x 20 ic
madonnas x 10 ic
COUNT-OFF & NAME-O-RAMA
15 pax
CIRCLE OF TRUST/BOM:
Success doesn’t come from what you do occasionally but what you do consistently
MOLESKIN:
Simplt put, be comsistent in everything you do. Keep pushing, keep coming out to F3, keep reaching out to sad clowns! Keep on keeping on!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.